Science Challenges Idea That Men With Muscles Need More Protein

This Is How Much Protein You Should Really Be Taking

Long Story Short

A groundbreaking study from the University of Stirling in Scotland has challenged the idea that bigger men need more protein than smaller men after a workout, but has suggested that we may need more protein than we think after a trip to the gym.

Long Story

If you’ve always believed that taking protein supplements is only for the big guys in the gym, then it may be time to think again.

Traditionally there’s always been a belief that the bigger you are, the more protein you need, but it seems that may not be true after all.

Researchers at the University of Stirling in Scotland found young participants who were in good shape and used to doing resistance training, and split them into two groups – those who weighed under 143 pounds and those who had a higher lean body mass of over 154 pounds.

BBC

The volunteers did a first workout and consumed 20 grams of whey protein. They then did a second workout and consumed 40 grams of whey protein. The scientists then used metabolic tracers and muscle biopsies to check how quickly the muscles were able to grow.

What was unexpected was that people in the higher weight category didn’t show any difference in muscle growth response to the lighter people, meaning that there was no sign of any difference in how much protein is needed by people of different weights.

It is commonplace to see recommended protein intake for serious lifters to be written in grams per pound of body weight, but this research suggests that may be an error.

“[The results] suggest the amount of muscle worked in a single session has a bigger impact on the amount of protein needed afterwards, than the amount of muscle in the body,” said Kevin Tipton, Professor of Sport, Health and Exercise Science in the Faculty of Health Sciences and Sport at Stirling University.

It may also be that many of us are underestimating the amount of protein we need after a good workout. The American College of Sports Medicine states that weightlifters don’t need more than around 25 grams of protein after exercise, but this research suggests something very different.

Thrillist

The study found that it was much better for muscle growth and recovery to consume 40 grams of protein rather than 20 grams if you’ve had a whole body workout, so it may be time to go large with the protein shakes as long as you’ve done the gym work to justify it.

Even if you’re not a gym giant your biceps will thank you for it.

Own The Conversation

Ask The Big Question

Is there a better way to calculate our protein needs?

Disrupt Your Feed

The protein aisle of health food shops shouldn’t be just the domain of people who are as wide as it!

Drop This Fact

A study at the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams because the body can’t process it all in one go.